This crunchy Low FODMAP Popcorn is a satisfying snack that delivers a classic theater-style experience without the digestive worry. It is made with high-quality popcorn kernels, garlic-infused oil, melted butter, and fine salt. The result is a savory, buttery, and light treat that offers a perfect balance of salt and fat. It is perfect for a movie night at home and provides about 2 cups per serving for a gut-friendly snack.

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Low FODMAP Popcorn Ingredients

1/3 cup popcorn kernels
2 tablespoons garlic-infused oil or plain olive oil
1/2 teaspoon fine salt, or to taste
2 tablespoons melted butter, or lactose-free butter
1 tablespoon dark chocolate chips, optional for drizzling
1/2 teaspoon smoked paprika, optional for spice

How To Make Low FODMAP Popcorn

Heat the oil. Place a large pot with a lid over medium heat and add the oil along with 2 or 3 test kernels.
Wait for the pop. Cover the pot and wait until those specific test kernels pop, indicating the oil is at the right temperature.
Oil the kernels. Remove the pot from the heat briefly, pour in the remaining kernels, and shake the pot to coat them thoroughly in the oil.
Return to heat. Place the covered pot back on medium heat and shake it gently every 15 to 20 seconds to encourage even popping.
Listen for the slow. Turn off the heat once the popping slows down to about 2 seconds between pops to avoid burning.
Season and toss. Pour the popcorn into a large bowl immediately, drizzle with melted butter and salt, and toss well to combine.

Recipe Tips

Using garlic-infused oil is the best way to get that savory garlic aroma without using actual garlic cloves which are high in FODMAPs. Shaking the pot frequently is the secret to preventing the kernels at the bottom from scorching while the rest finish popping. Make sure your butter is fully melted before drizzling to ensure an even coating across the entire bowl. If you choose to add chocolate, stick to the recommended serving size of 14g per person to stay within low FODMAP limits.

What To Serve With Popcorn

Serve this warm snack alongside a bowl of fresh grapes or berries. Pair it with a few cubes of cheddar cheese. Enjoy it with a glass of chilled ginger ale.

How To Store Popcorn Leftovers

Store any leftover popcorn in a large airtight bag or container at room temperature for up to 2 days. It is best to avoid refrigerating or freezing popcorn as the moisture will cause the kernels to become chewy and stale.

Low FODMAP Popcorn Nutrition Facts

Calories: 165 kcal
Total Fat: 14g
Saturated Fat: 6g
Cholesterol: 15mg
Sodium: 320mg
Total Carbohydrate: 12g
Dietary Fiber: 2.1g
Sugars: 0.1g
Protein: 2g

Frequently Asked Questions

Is microwave popcorn low FODMAP? Some plain microwave popcorn is safe, but many brands contain “natural flavors” or onion powder, so stovetop with infused oil is much safer.
How many cups can I eat? A standard low FODMAP serving is approximately 2 cups of popped popcorn, though individual tolerance can vary.
Can I use coconut oil? Yes, coconut oil is a great low FODMAP alternative that adds a slightly sweet and tropical aroma to the snack.

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